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August 22, 2017

Skill

Two rounds of Tabata alternating between both movements

Toe to Bar
Plank Hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so that will be 16 rounds total for 8 minutes total.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  Practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD

5 rounds of 3 minutes on 1 minute off

3 Power Cleans 135/95 lb
6 Push jerk 135/95 lb
9 Lateral burpees over the bar

Workout notes: Today’s workout is in the format of the famous CrossFit workout “The Chief”. We’ll work in 3 minute intervals with 1 minute rest.  Treat each 3 minute workout as a mini amrap accumulating as many rounds and reps as possible in the 3 minute time period.  After 19 minutes you will have a total number of rounds completed and additional reps.  Restart with the power cleans at the start of each interval.   You will be using the same load for power cleans and push jerks so base your weight off of your push jerk load. Going unbroken is never required but in this case you should definitely be able knock out an easy set of 6 jerks when fresh. Pacing will be important here. Sprinting the first round is most likely not a good strategy because this workout is on the longer side.

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